Global Medical Cures™ | 50 Ways to Prevent Type 2 Diabetes

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1.
Choose More than 50 Ways
to Prevent Type 2 Diabetes
ENGLISH
Learn how to prevent or delay type 2 diabetes by losing a
small amount of weight. To get started, use these tips to
help you move more, make healthy food choices, and track
your progress.
Reduce Portion Sizes
Portion size is the amount of food you eat, such as 1 cup of fruit or 6 ounces of
meat. If you are trying to eat smaller portions, eat a half of a bagel instead of
a whole bagel or have a 3-ounce hamburger instead of a 6-ounce hamburger.
Three ounces is about the size of your fist or a deck of cards.
Put less on your plate, Nate.
1. Drink a large glass of water
10 minutes before your meal so you
feel less hungry.
2. Keep meat, chicken, turkey, and
fish portions to about 3 ounces.
3. Share one
dessert.
Eat a small meal, Lucille.
4. Use teaspoons, salad forks, or
child-size forks, spoons, and knives to
help you take smaller bites and eat less.
5. Make less food look like more
by serving your meal on a salad or
breakfast plate.
6. Eat slowly. It takes 20 minutes for
your stomach to send a signal to your
brain that you are full.
7. Listen to music while you eat
instead of watching TV (people tend to
eat more while watching TV).
How much should I eat?
Try filling your plate like this:
1/4 protein
1/4 grains
1/2 vegetables and fruit
dairy (low-fat or
skim milk)
www.YourDiabetesInfo.org

2.
Make Healthy
Food Choices
Find ways to make healthy food
choices. This can help you manage
your weight and lower your chances
of getting type 2 diabetes.
Choose to eat more vegetables, fruits,
and whole grains. Cut back on high-fat
foods like whole milk, cheeses, and
fried foods. This will help you reduce
the amount of fat and calories you
take in each day.
Snack on a veggie, Reggie.
17. Buy a mix of vegetables when
you go food shopping.
18. Choose veggie toppings like
spinach, broccoli, and peppers for
your pizza.
19. Try eating foods from other
countries. Many of these dishes have
more vegetables, whole grains, and
beans.
20. Buy frozen and low-salt
(sodium) canned vegetables if you are
on a budget. They may cost less and
keep longer than fresh ones.
21. Serve your favorite vegetable
and a salad with
low-fat macaroni
and cheese.
Move More
Each Day
Find ways to be more active each
day. Try to be active for at least 30
minutes, 5 days a week. Walking is a
great way to get started and you can
do it almost anywhere at any time.
Bike riding, swimming, and dancing
are also good ways to move more.
If you are looking for a safe place to
be active, contact your local parks
department or health department to
ask about walking maps, community
centers, and nearby parks.
Dance it away, Faye.
8. Show your kids the dances you
used to do when you were their age.
Turn up the music and jam
while doing household chores.
9.
10.Work out with a video that
shows you how to get active.
Let’s go, Flo.
11. Deliver a message in person to
a co-worker instead of sending an
e-mail.
12. Take the stairs to your office.
Or take the stairs as far as you can,
and then take the elevator the rest
of the way.
13. Catch up with friends during a
walk instead of by phone.
14. March in place while you
watch TV.
15. Choose a place to walk that is
safe, such as your local mall.
16. Get off of the bus one stop
early and walk the rest of the way
home or to work during the week
if it is safe.

3.
Rethink your drink, Linc.
33. Find a water bottle you really
like (from a church or club event,
favorite sports team, etc.) and drink
water from it every day.
34. Peel and eat
an orange instead of
drinking orange juice.
35. If you drink whole milk, try
changing to 2% milk. It has less fat
than whole milk. Once you get used
to 2% milk, try 1% or fat-free (skim)
milk. This will help you reduce the
amount of fat and calories you take in
each day.
36. Drink water instead of juice
and regular soda.
Eat smart, Bart.
37. Eat foods made from whole
grains every day, such as whole wheat
bread, brown rice, oats, and whole
grain corn.
38. Use whole grain bread for toast
and sandwiches.
39. Keep a healthy snack with you,
such as fresh fruit, a handful of nuts,
and whole grain crackers.
40. Slow down at snack time.
Eating a bag of low-fat popcorn
takes longer than eating a
candy bar.
41. Share a bowl of fruit
with family and friends.
42. Eat a healthy snack or meal
before shopping for food. Do not
shop on an empty stomach.
43. Shop at your local farmers
market for fresh, local food.
Keep track, Jack.
44. Make a list of food you need to
buy before you go to the store.
45. Keep a written record of what
you eat for a week. It can help you
see when you tend to overeat or eat
foods high in fat or calories.
Read the label, Mabel.
46. Compare food labels on
packages.
47. Choose foods lower in saturated
fats, trans fats, cholesterol (ko-LESS-
tuh-ruhl), calories, salt, and added
sugars.
Cook with care, Claire.
22. Stir fry, broil, or bake with
non-stick spray or low-salt broth.
Cook with less oil and butter.
23. Try not to snack while cooking
or cleaning the kitchen.
24. Cook with smaller amounts of
cured meats (smoked turkey and
turkey bacon). They are high in salt.
Cook in style, Kyle.
25. Cook with a mix of spices
instead of salt.
26. Try different recipes for baking
or broiling meat, chicken, and fish.
27. Choose foods with little or
no added sugar to reduce
calories.
28. Choose brown rice
instead of white rice.
Eat healthy on the go, Jo.
29. Have a big vegetable salad with
low-calorie salad dressing when eating
out. Share your main dish with a
friend or have the other half wrapped
to go.
30. Make healthy choices at fast
food restaurants. Try grilled
chicken (with skin removed)
instead of a cheeseburger.
31. Skip the fries and chips and
choose a salad.
32. Order a fruit salad instead of ice
cream or cake.

4.
Be Creative
Honor your health as your most precious gift. There are many more ways
to prevent or delay type 2 diabetes by making healthy food choices and
moving more. Discover your own and share them with your family, friends,
and neighbors.
Make up your own, Tyrone or Simone.
52. ______________________________________________________
53. ______________________________________________________
54. ______________________________________________________
Track Your Progress
Visit www.YourDiabetesInfo.org or call 1-888-693-6337 / TTY: 1-866-
569-1162 to get your free GAME PLAN to Prevent Type 2 Diabetes
booklet. It has charts to help you track the foods you eat and how much
you move each day.
Things to
Remember:
u
u
u
u
Talk to your doctor about your
risk for getting type 2 diabetes
and what you can do to lower
your chances.
Find ways to stay calm during
your day. Being active and
reading a good book can help
you lower stress.
Keep track of the many ways
you are moving more and eating
healthy by writing them down.
Take Care of Your Mind,
Body, and Soul
You can exhale, Gail.
48. Take time to change the way you eat and get active. Try one new food
or activity a week.
49. Find ways to relax. Try deep breathing, taking a walk, or listening
to your favorite music.
50. Pamper yourself. Read a book, take a long bath, or meditate.
51. Think before you eat. Try not to eat when you are bored, upset, or
unhappy.
NIH Publication No. 12-5487
NDEP-71
Revised August 2012
The NDEP prints on recycled paper with bio-based ink.
National Diabetes Education Program
1-888-693-NDEP (1-888-693-6337)
www.YourDiabetesInfo.org
Janet O. Brown-Friday, RN, MSN, MPH, Clinical Trials Manager, Diabetes Clinical Trials
Unit, Albert Einstein College of Medicine reviewed this material for accuracy.
HHS’ NDEP is jointly sponsored by NIH and CDC with the support of more than 200
partner organizations.
By joining a research study, people can help improve their health and the health of
others. See www.clinicaltrials.gov and www.cdc.gov/diabetes/projects/index.htm.